OLYMPIC WEIGHTLIFTING WORKOUT

2017.12.10 Oly Wkouts

Lighter Technical Week w some Holiday Volume

#1
Cl Pull + Cl + F.Sq  50/5   60/4  65/3  70/3 x 5
Push Press  40/10  50/8  60/5 x 2  65/5 x 2  70/5 x 2
SQ  40/10  50/8  60/6  70/5  75/5 x 5

others:
Bench  50/8×2  60/6×2  70/5×2  75/5×2
DB Rows  8 x 4

#2
Sn Pull (HB) + Sn (HB) + OHSQ  50/5   60/4  65/3  70/3  75/3 x 2
Sn Pull + Sn  50/3  60/3  70/3 x 4
F.Sq  40/8  50/5  60/4  65/4  70/4 x 4
Sn PP  40/8  50/8  60/6  70/5  75/5 x 5

others:
Bar Roll Outs  10 x 4
Bar Sit Ups  10 x 4
Barbell Bicep Curls  10 x 4

#3
PCl + PJ  50/5  60/4  70/3 x 2  75/3 x 4
Cl Pull (3 Pos)  60/6 x 2  70/6 x 2  80/6 x 2  90/3 x 3
Press in Split  8 x 4

others:
Inc DB  8 x 5 sets
Ring Dips  10 x 4
Ring Rows  10 x 4

#4
PSn  50/5  60/4  70/3 x 2  75/3 x 4
Sn Bal  60/5  75/3  85/3  90/3 x 3
SQ  40/10  50/8  60/6  70/5  75/5  80/4 x 4

others:
4 Rounds
10 KB Swings 32/24
10 Toes 2 Bar

#5
Sn  50/5 x 2  60/4 x 2  65/3  70/3  75/2 x 6
Cl/J  50/4 x 2  60/3  65/3  70/2  75/1 x 5
F.Sq  40/8 x 2  50/5 x 2  60/5  65/4  70/4  75/3 x 3

others:
RDLs  5 x 8 sets
Military Press  8 x 5 sets

0 Read More

2017.12.03 Oly Wkouts

#1

Sn Pull + Sn  (Bkn)  50/4×2  60/3×2  70/3×2  75/2×2  80/2×3
SQ  50/12  60/10  70/6  75/4  80/2×3
Sn PP  4 x 3 sets

Others:
Inc DB Press  8 x 5 sets
Lat Pull DN  8 x 5 sets
15 Handstand Push Ups

#2
Cl Pull + Cl (Bkn)  50/4  60/3  70/3  75/2  80/2×2
F.Sq + J  50/4  60/3  70/2  75/2  80/(2+1)x2
F.Sq  60/4  65/4  70/3  75/3  80/1×6

Others:
Bench  50/6×2  60/4×2  70/3×2  75/2×2  80/1×3
Ring Dips  10 x 4
Ring Rows  10 x 4
Barbell Bicep Curls  8 x4

#3
Cl + 2 Jerks  50/4  60/3  65/2  70/1  75/1  80/1×3
F.Sq  50/6  60/4  65/3  70/3  75/2×5

Others:
Press in Split  8 x 5
Bar Roll Outs  10 x 4
Bar Sit Ups  10 x 4

#4
Sn  50/4×2  60/3×2  65/3×2  70/2×2  75/2  80/2  85/2×2
SQ  50/8  60/6  70/4  75/3  80/2×6
Sn PJ  50/4  70/3  85/3  100/2×3

Others:
Sn Press in Bottom  5 x 5
DB Rows  8 x 4
500 M Row

#5
PSn (Fl/Bkn)  50/4×2  60/3×2  70/2×2  80/2×2
Cl/J  50/4  60/3  65/2  70/2  75/1  80/1×2
Sn Deadlift + Shrug  90/5  100/4  105/3  110/3×2

Others:
GDMN  8 x 4 sets

0 Read More

2017.11.26 Oly Wkouts

Technique Week

#1
Cl Pull + PCl  50/5  60/4  70/3  75/3×4
F.Sq + PJ  50/4  60/3  70/3  75/3×3
F.Sq  60/6  70/4  75/4×3

Others:
Inc DB Press  4 x 5
Lat Pull DN  8 x 5 sets
25 Toes 2 Bar

#2
Sn Pull + PSn (Bkn) + Sn Bal  50/4×2  60/3×2  70/2×2  75/2×3
SQ  45/10  55/8  60/6  65/5  70/4  75/4×4
Sn PP  4 x 3 sets

Others:
Bench  50/8×2  60/5×2  70/4×2  75/4×3
Ring Dips  10 x 4
Ring Rows  10 x 4
Barbell Bicep Curls  8 x4

#3
Cl + 2 Jerks  50/4  60/3  70/2  75/1×3  (yes, this means 8 jerks w 50%)
F.Sq  50/6  60/5  65/4  70/3  75/2×5

Others:
Press in Split  8 x 5
Bar Roll Outs  10 x 4
Bar Sit Ups  10 x 4

#4
Sn  50/4×2  60/3×2  65/3×2  70/2×2  75/2×4
SQ  45/12  55/8  60/6  65/4  70/3  75/3  80/2×4
Sn PJ  50/4  65/3  75/3  85/3  95/2×2

Others:
Sn Press in Bottom  5 x 5
DB Rows  8 x 4
20 Cal Assult Bike

#5
PSn (Fl/Bkn)  50/4×2  60/3×2  70/2×2  75/2×2
Cl/J  50/4  60/3  65/2  70/2  75/1×2
Sn Deadlift + Shrug  80/5  90/5  100/3×3

Others:
GDMN  8 x 4 sets
Handstand Practice –> 20/16 reps  (goal is that all males work up to a 20 rep set / 16 for women)

0 Read More

2017.11.19 Oly Wkouts

Happy Turkey to ALL !!!

Week 4 – Strength Cycle, test your strength endurance

#1
Cl (Fl/Bkn)  50/5  60/4  65/3  70/3  75/3  78/3  80/3  test/3, test-5%/3
F.Sq  40/7  50/5  60/4  65/4  70/5  75/5×2
Cl Deadlift + Shrug  70/5  80/5  90/5  100/5×3

others:
Bench  40/8×2  50/6  60/5  65/5  70/5  75/5×2
Lat Pull Dn  8 x 4 sets
Barbell Bicep Curls  8 x 4 sets

#2
Sn (Bkn)  40/6  50/5  60/4  65/3  70/3  75/3  80/3  test/3, test-5%/3
SQ  40/8  50/6  60/5  65/5  70/5  75/5  80/5  test/5, test-5%/5
Cl Pull (3 Pos)  70/6×2  80/6×3

others:
4 Rounds
10 KB Swings  (32/24)
10 Burpees Over Bell

#3
PSn (3 Pos)  40/6  50/6  60/3  70/3  75/3  80/3×3
Sn Pull (pause Bkn)  70/5  80/5  90/5×2
F.Sq  50/5  60/5  65/5  70/5  75/5  80/5×2

others:
Inc DB  5 x 5
30 strict Pull Ups (or Ring Rows)

~ EAT TURKEY ~

#4
PCl + Jerk  50/6  60/5  65/4  70/3×3
Jerk  (rack)  65/3  75/3×2  80/3×3
F.Sq  50/5  60/5  65/5  70/5  75/5  80/MAX reps

others:
Sn PP  5 x 5
Barbell Sit UP  10 x 4 sets
Barbell Roll Outs  10 x 4 sets

0 Read More

2017.11.12 Oly Wkouts

Week 3 – Strength Cycle

#1
Sn (Bkn-Low)  40/5×2  50/4×2  60/3×2  65/3×2  70/3×2
Sn PJ + OHSQ  60/5×2  75/3  85/3×2
SQ  40/8  50/6  60/5  65/5  70/5×3

others:
Bench  40/8×2  50/6×2  60/5×2  65/5×3
Lat Pull Dn  8 x 4 sets
Barbell Bicep Curls  8 x 4 sets

#2
Cl (Bkn-Low)  50/4×2  60/3×2  65/3×2  70/3×2
Cl Pull (3 Pos)  70/6×2  80/6×3
F.Sq  40/6  50/6  60/4  65/4  70/4×3

others:
4 Rounds
10 KB Swings  (32/24)
10 Toes 2 Bar

#3
PSn (3 Pos)  40/6×2  50/6  60/3  70/3×2
Sn Bal  60/4×2  80/3×2  90/3×3
Sn Pull (pause Bkn)  70/5  80/5  90/5×2
F.Sq  50/5  60/5  65/5  70/5×2

others:
Inc DB  5 x 5
Barbell Sit UP  10 x 4 sets
Barbell Roll Outs  10 x 4 sets

#4
PCl  40/5  50/4  60/3  65/3  70/3×2
F.Sq + J  40/4+4  50/3+3  60/3+3  65/(3+3)x3
Cl Deadlift + Shrug  70/5  80/5  90/5  100/5×3
PP  50/8  60/6  65/5  70/5×5

#5
PCl (3 Pos)  50/6×2  60/3×2  65/3×2  70/3×3
Jerk  50/5  60/4  65/3×2  70/3×2  75/3×2  80/1×4
F.Sq  50/5  60/5  65/5  70/5×3

others:
Sn PP  5 x 5
30 strict Pull Ups (or Ring Rows)

0 Read More